Strength – Snatch (1×3)
Hang Squat Snatch:
– Establish a 3 RM for the day
Strength – Snatch Grip Deadlift (3×3)
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
Workout – Metcon (4 Rounds for reps)
ROCKY IV
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar
TARGET SCORE
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps
Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops
Rest 2 Minutes
AMRAP 2 Minutes
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell
Rest 2 Minutes
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders or Plate Hops
Rest 2 Minutes
AMRAP 2 Minutes
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell